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Stu's training log

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Jan 22nd

Morning
Warm up:
  • OS - Head Nods, Various Rocking,
  • Crawls
  • T-spine rotates,
  • Armbar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (24s)
Bent press - 5 x 32kg each side

High rep body weight -
  • 25 push ups 1 x 20, 1 x 5
  • 25 pull ups 1x10, 1x6, 1x5, 1x4
  • 50 squats x 1

Evening
A&A Snatches - 20 x 5 reps 28kg (30 mins,HR avg 100, max 141, cal 186)
 
Jan 23rd

Morning
Warm up:
  • OS - Head Nods, Various Rocking,Ro
  • Crawls
  • T-spine rotates,
  • Armbar/Bent Armbar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (24s)
High rep body weight -
  • 25 push ups 1 x 18, 1 x 7
  • 25 pull ups 1x10, 1x6, 1x5, 1x4
  • 50 squats x 1
Evening

Bent press - 7 x 1 32kg each side
KB Swings - 10 x 10 reps 40kg (16 mins HR avg 106, max 126, cal 117)

I slept in so had to do BnP and swings in the evening

Jan 24th

Morning
Warm up:
  • OS - Head Nods, Various Rocking, Rolls
  • Crawls
  • T-spine rotates,
  • Armbar/Bent Armbar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
Bent press - 5 x 1 32kg each side (L&R)
A&A Snatches - 20 x 5 reps 28kg (29 mins,HR avg 110, max 135, cal 238)

High rep body weight -
  • 25 push ups 1 x 20, 1 x 5
  • 25 pull ups 1x15, 1x6, 1x4
  • 50 squats x 1
I dropped the double kb squats from the warm up as the high rep squats covers the movement.
 
Jan 25th

Morning
Warm up:
  • OS - Head Nods, Various Rocking, Rolls
  • Crawls
  • T-spine rotates,
  • Armbar/Bent Armbar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
Bent press - 7 x 1 32kg each side (L&R)

High rep body weight -
  • 25 push ups 1 x 20, 1 x 5
  • 25 horizontal rows 1x15, 1x6, 1x4
  • 50 squats x 1

Jan 27th

Morning
Warm up:
  • OS - Head Nods, Various Rocking, Rolls
  • Crawls
  • T-spine rotates,
  • Armbar/Bent Armbar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
Bent press - 5 x 1 32kg each side (L&R)
A&A Snatches - 20 x 5 reps 28kg (24 mins,HR avg 122, max 143, cal 235)

High rep body weight -
  • 25 push ups 1 x 25
  • 25 horizontal rows 1x18, 1x7
  • 50 squats x 1
Jan 28th

Morning
Warm up:
  • OS - Head Nods, Various Rocking, Rolls
  • Crawls
  • T-spine rotates,
  • Armbar/Bent Armbar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
Bent press - 5 x 1 32kg each side (L&R)

High rep body weight -
  • 25 push ups 1 x 25
  • 25 horizontal rows 1x18, 1x7
  • 50 squats x 1

Jan 29th

Picked up cold, throat and body aches so no snatches today.

Morning
Warm up:
  • OS - Head Nods, Various Rocking, Rolls
  • Crawls
  • T-spine rotates,
  • Armbar/Bent Armbar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
Bent press - 5 x 1 32kg each side (L&R)

Evening:
High rep body weight for time:
  • push ups 1 min
  • pullups 1 min
  • Squats x 3

Jan 30th

Feel the same as yesterday.

Morning
Warm up:
  • OS - Head Nods, Various Rocking, Rolls
  • Crawls
  • T-spine rotates,
  • Armbar/Bent Armbar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
Bent press - 5 x 1 32kg each side (L&R)

Evening:
High rep body weight for time:
  • push ups 1 min
  • pullups 1 min
  • Squats x 3
 
Jan 31 - Feb 3rd

Still suffering from cold/Flu symptoms. No snatches and dropped to 28kg for Bent press.
Warm up:
  • OS - Head Nods, Various Rocking, Rolls
  • Crawls
  • T-spine rotates,
  • Armbar/Bent Armbar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
Bent press - 5 x 1 28kg each side (L&R)

Evening:
High rep body weight for time:
  • push ups 1 min
  • pullups 1 min
  • Squats x 3

Feb 4th
Starting to recover, tried 5x2 28kg Bent press. These felt good, a little more challenging than 5x1 but still nowhere near max effort.

Warm up:
  • OS - Head Nods, Various Rocking, Rolls
  • Crawls
  • T-spine rotates,
  • Armbar/Bent Armbar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
Bent press - 5 x 2 28kg each side (L&R)

Hoping to start snatching again this week.
 
Feb 5th

Warm up:
  • OS - Head Nods, Various Rocking, Rolls
  • Crawls
  • T-spine rotates,
  • Armbar/Bent Armbar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
Bent press - 10 x 1 28kg each side (L&R)
Snatches - 10 x 5 28kg (L&R) (16 mins.HR: ave 101, max 123, cal 104)

Back snatching :), Eased in with 10 x 5 , there's something magic about snatching, really feel alive afterwards .

Evening:
High rep body weight for time:
Press ups and squats I do straight through, pullups I stop before maxing, then go again.
  • push ups 1.5 min
  • pullups 1.5 min
  • Squats x 3.5 min
 
Feb 6th

Morning:
Warm up:
  • OS - Head Nods, Various Rocking, Rolls
  • Crawls
  • T-spine rotates,
  • Armbar/Bent Armbar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
Bent press - 5 x 2 28kg each side (L&R)
LCCJ - 10 x 3 (2 x 16kg L&R) (16 mins.HR: ave 102, max 134, cal 107)

Evening:
High rep body weight for time:
  • push ups 1.5 min
  • pullups 1.5 min
  • Squats x 3.5 min

Feb 7th

Morning:
Warm up:
  • OS - Head Nods, Various Rocking, Rolls
  • Crawls
  • T-spine rotates,
  • Armbar/Bent Armbar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
Bent press - 7 x 2 28kg each side (L&R)
Snatches - 10 x 5 28kg (L&R) (17 mins.HR: ave 101, max 124, cal 113)


Afternoon:
High rep body weight for time:
  • push ups 1.5 min
  • pullups 1.5 min
  • Squats x 3.5 min
 

Feb 8th

Morning:
Warm up:
  • OS - Head Nods, Various Rocking, Rolls
  • Crawls
  • T-spine rotates,
  • Armbar/Bent Armbar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
Bent press - 5 x 2 28kg each side (L&R)
Snatches - 10 x 5 28kg (L&R)


Afternoon:
High rep body weight for time:
  • push ups 1.5 min
  • pullups 1.5 min
  • Squats x 3.5 min

Feb 9th

Morning:
Warm up:
  • OS - Head Nods, Various Rocking, Rolls
  • Crawls
  • T-spine rotates,
  • Armbar/Bent Armbar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
Bent press - 6 x 2 28kg each side (L&R)
Snatches - 10 x 5 28kg (L&R)


Afternoon:
High rep body weight for time:
  • push ups 1.5 min
  • pullups 1.5 min
  • Squats x 3.5 min

Feb 11 - 17th Ski holiday.
A week of no kettlebells and time to re-asses.
The high rep body weight sessions are impeding on my recovery so time to drop these. BtP 2x per side with the 28kg feels ok, but again I feel its impeding my recovery more than x1 per side. I either lower the weight, or stay with the 28kg but x1 per side for 20 -30 reps.
I'm going to bring in LCJ and alternate days with the Snatch just because I enjoy them. I'll replace the body weight squats with lower rep goblet squats.
We'll see how this pans out.

Feb 19th

Morning:
Warm up:
  • OS - Head Nods, Various Rocking, Rolls
  • Crawls
  • T-spine rotates,
  • Armbar/Bent Armbar (16kg),
  • Shoulder dislocates,
  • Goblet Squat 3x5 16kg (with curls @ each squat)
  • Halos 2x10 (5L/5R) 16kg
Snatches - 10 x 5 28kg (L&R)
Bent press - 5 x 1 28kg each side (L&R)


Feb 20th

Morning:
Warm up:
  • OS - Head Nods, Various Rocking, Rolls
  • Crawls
  • T-spine rotates,
  • Armbar/Bent Armbar (16kg),
  • Shoulder dislocates,
  • Goblet Squat 3x5 16kg (with curls @ each squat)
  • Halos 2x10 (5L/5R) 16kg
LCJ - 10 x 3 (2 x 24kg)
Bent press - 6 x 1 28kg each side (L&R)

Switched the Snatches/LCJ's to before the BtP.
My body reacts better to BtP singles, I feel strong and mobile sets of singles, more so than when doing 2 reps per side per set (at least @ 28kg)
I'm going to try to get 30 total reps of BtP in per session when I can, but due to time restrictions I was only able to get in 10 and 12 in total over the last 2 sessions.
 
Feb 21st

Morning:
Warm up:
  • OS - Head Nods, Various Rocking, Rolls
  • Crawls
  • T-spine rotates,
  • Armbar/Bent Armbar (16kg),
  • Shoulder dislocates,
  • Goblet Squat 3x5 16kg (with curls @ each squat)
  • Halos 2x10 (5L/5R) 16kg
Snatches - 10 x 5 32kg L&R ( 21 mins HR ave 95, max 120, cal 117)
Bent press - 10 x 1 28kg L&R (20 total reps)
 
Feb 22nd

Morning:
Warm up:
  • OS - Head Nods, Various Rocking, Rolls
  • Crawls
  • T-spine rotates,
  • Armbar/Bent Armbar (16kg),
  • Shoulder dislocates,
  • Goblet Squat 3x5 16kg (with curls @ each squat)
  • Halos 2x10 (5L/5R) 16kg
LCCJ - 10 x 3 (2 x 24kg L&R) ( 20 mins HR ave 85, max 98, cal 63)
Bent press -5 x 1 28kg L&R (10 total reps cut short due to time constraints)

Pre season Cricket training tonight.
 
Feb 24th

Morning:
Warm up:
  • OS - Head Nods, Various Rocking, Rolls
  • Crawls
  • T-spine rotates,
  • Armbar/Bent Armbar (16kg),
  • Shoulder dislocates,
  • Goblet Squat 3x5 16kg (with curls @ each squat)
  • Halos 2x10 (5L/5R) 16kg
Snatches - 10 x 5 28kg L&R ( 17 mins HR ave 101, max 128, cal 107)
Bent press -5 x 1 32kg L&R

Feb 25th

Morning:
Warm up:
  • OS - Head Nods, Various Rocking, Rolls
  • Crawls
  • T-spine rotates,
  • Armbar/Bent Armbar (16kg),
  • Shoulder dislocates,
  • Goblet Squat 3x5 16kg (with curls @ each squat)
  • Halos 2x10 (5L/5R) 16kg
LCCJ - 10 x 3 (2 x 24kg L&R) ( 20 mins HR ave 86, max 100, cal 68)
Bent press -5 x 1 32kg L&R

Feb 26th

Morning:
Warm up:
  • OS - Head Nods, Various Rocking, Rolls
  • Crawls
  • T-spine rotates,
  • Armbar/Bent Armbar (16kg),
  • Shoulder dislocates,
  • Goblet Squat 3x5 16kg (with curls @ each squat)
  • Halos 2x10 (5L/5R) 16kg
Snatches - 10 x 5 28kg L&R ( 15 mins HR ave 103, max 130, cal 134)
Bent press - 6 x 1 32kg L&R
 
Feb 27th

Morning:
Warm up:
  • OS - Head Nods, Various Rocking, Rolls
  • Crawls
  • T-spine rotates,
  • Armbar/Bent Armbar (16kg),
  • Shoulder dislocates,
  • Goblet Squat 3x5 16kg (with curls @ each squat)
  • Halos 2x10 (5L/5R) 16kg
LCCJ - 10 x 3 (2 x 24kg L&R) ( 21 mins HR ave 92, max 126, cal 108)
Bent press - 7 x 1 32kg each side L&R

I feel like I'm nearer to nailing the movement pattern of the BtP , the left side is fine, but on the first couple of right side lifts I'm slightly pressing the bell to fully straighten my right arm, rather than wedging under the bell, it feels minor, but something to work on. After a couple of lifts I'm able to wedge on the right.
I've upped my food intake too over the last 2 weeks, not counting any calories, but just naturally eating more due to hunger. I've noticed this has put some size on my back, arms and shoulders, but also the BtP has become easier in that I'm able to tense the lats more and lift off them. I've also put some size on my legs and chest, but I put this down to the LCCJ's. I'm not training for size, but it helps my lifts. I recall the same happening when going from the 32 to 40kg on S&S.
 
Feb 28th

Morning:
Warm up:
  • OS - Head Nods, Various Rocking, Rolls
  • Crawls
  • T-spine rotates,
  • Armbar/Bent Armbar (16kg),
  • Shoulder dislocates,
  • Goblet Squat 3x5 16kg (with curls @ each squat)
  • Halos 2x10 (5L/5R) 16kg
Snatches - 6 x 5 28kg, 4x5 32kg L&R ( 18 mins HR ave 98, max 125, cal 117)
Bent press - 5 x 1+1 32kg each side L&R (10 reps total)

Knees to elbow/marching in between each snatch set.

Afternoon:
More Crawling, trying to build up to 2 mins constant crawling. (1 min crawling, 30 secs rest, 30 secs crawling).

Read the OS site today, inspired to do more crawling and marching.
 
March 1st

Morning:
OS - 2 mins each of:

Head nods/rocking
Rolling
Crawling
Marching/Knees to elbow
I really enjoyed doing this for time. I'm going to try to do this most mornings and evenings and slowly extend the times .

Afternoon:
  • Armbar/Bent Armbar (16kg),
  • Shoulder dislocates,
  • Goblet Squat 3x5 16kg (with curls @ each squat)
  • Halos 2x10 (5L/5R) 16kg
Swings - 10 x 10 40kg, L&R ( 17 mins HR ave 107, max 127, cal 139)
Decided to give my shoulders a rest so swings today, they took longer due to many interruptions from my 3 year old daughter :)
Forgotten how good swings are with a heavy bell. I 'm currently practicing roughly 6 days a week, so may split Snatches, LCCJ and Swings to 2 x per week each.

Bent press - 7 x 1+1 32kg each side L&R (14 reps total)

Also lots of walking (20,000 steps reached) in the snow doing the school run and food shopping.
 
March 2nd

Morning:
OS - 2 mins each of:
  • Head nods/rocking
  • Rolling
  • Crawling
  • Marching/Knees to elbow
Afternoon:

Warm up:
  • Armbar/Bent Armbar (16kg),
  • Shoulder dislocates,
  • Goblet Squat 3x5 16kg (with curls @ each squat)
  • Halos 2x10 (5L/5R) 16kg
Practise:
  • LCCJ - 10 x 2 (2x28kg, L&R) ( 17 mins HR ave 96, max 118, cal 98)
  • Bent press - 5 x 1+1 32kg each side L&R (10 reps total)
 
March 5th

Morning:

Warm up:
  • OS - Head Nods, Various Rocking, Rolls
  • Crawls
  • T-spine rotates,
  • Armbar/Bent Armbar (16kg),
  • Shoulder dislocates,
  • Goblet Squat 3x5 16kg (with curls @ each squat)
  • Halos 2x10 (5L/5R) 16kg
Practise:
  • Snatches - 20 x 5 28kg L&R ( 31 mins HR ave 104, max 126, cal 222)
  • Bent press - 5 x 1+1 32kg each side L&R (10 reps total)
1st session of 20 rep snatches for a while, felt great after, need to get 20 reps back in to my practice.

Evening:
OS 2 min each of:
Egg rolls
Rocking
Cawling
Shinbox GU
 
Last edited:
March 6th

Morning:

Warm up:
  • OS - Head Nods, Rocking
  • T-spine rotates,
  • Shoulder dislocates,
  • Goblet Squat 3x5 16kg
  • Halos 2x10 (5L/5R) 16kg
Practise:
  • Swings - 10 x 10 32kg L&R ( 13 mins HR ave 100, max 121, cal 91)
Really tired this morning due to little sleep, will do BtP and OS this evening.

Evening:
  • Bent press - 5 x 1+1 32kg each side L&R (10 reps total)
  • OS
 
Last edited:
March 7th

Morning:

Warm up:
  • OS - Head Nods, Various Rocking, Rolls
  • Crawls
  • T-spine rotates,
  • Armbar/Bent Armbar (16kg),
  • Shoulder dislocates,
  • Goblet Squat 3x5 16kg (with curls @ each squat)
  • Halos 2x10 (5L/5R) 16kg
Practice:
  • Snatches - 20 x 5 28kg L&R ( 25 mins HR ave 110, max 131, cal 207)
  • Bent press - 5 x 1+1 32kg each side L&R (10 reps total)
  • Practiced some BU presses (16kg)
 
March 8th

Very tired today, broken nights sleep and Sinus pain flared up, just OS this morning. 2mins each of:
  • Various Rocking,
  • Egg rolling
  • Various rolling
  • Crawls
  • Shinbox GU
  • Marching
Cricket training tonight.
My cricket season starts in 6 weeks and mulling whether to continue as I am, or change to a different program, such as Easy Strength which I had great success with last season.
 
March 9th

Morning:

Warm up:
  • OS - Head Nods, Various Rocking, Rolls
  • Crawls
  • T-spine rotates,
  • Armbar/Bent Armbar (16kg),
  • Shoulder dislocates,
  • Goblet Squat 3x5 16kg (with curls @ each squat)
  • Halos 2x10 (5L/5R) 16kg
Practice:
  • Bent press - 5 x 1+1 32kg each side L&R (10 reps total)
March 10th

Morning:

Warm up:
  • OS - Head Nods, Various Rocking, Rolls
  • Crawls
  • T-spine rotates,
  • Armbar/Bent Armbar (16kg),
  • Shoulder dislocates,
  • Goblet Squat 3x5 16kg (with curls @ each squat)
  • Halos 2x10 (5L/5R) 16kg
Practice:
  • Snatches - 20 x 5 28kg L&R ( 28 mins HR ave 113, max 131, cal 233)
I've been been suffering with sinus pains over the last few days, so reduced snatches and bent press to alternate days.

The last 6 months (out of cricket season) I've focused on learning the Bent Press, but my focus is now on preparing for my upcoming cricket season., which is 8 weeks away.

Pre season practise:
3 x days per week - OS, Strong short cycle (2x24), BtP 5x1 (each side) 28kg (roughly 70% effort).
3 x days per week - OS, A&A snatches (28kg), BtP 5x1 (each side) 28kg)
2 x easy pace runs per week .


March 12th - OS, Strong C&P, BtP, Run

Morning:

Warm up:
  • OS - Head Nods, Various Rocking (2mins), Rolls (2mins)
  • Crawls (2 mins)
  • T-spine rotates,
  • Armbar/Bent Armbar (16kg),
  • Shoulder dislocates,
  • Goblet Squat 3x5 16kg (with curls @ each squat)
  • Halos 2x10 (5L/5R) 16kg
Strong Short cycle C&P : Day 1 10 x 3 (2x24)
Bent press: 5x1 28kg each side (L&R)

Evening:
Run 30mins 3.38km. HR ave 153, max 168
1st run for about 3 months.
 
Last edited:
March 13th - OS, A&A snatches, BtP

Morning:

Warm up:
  • OS - Head Nods, Various Rocking (2mins), Rolls (2mins)
  • Crawls (2 mins)
  • T-spine rotates,
  • Armbar/Bent Armbar (16kg),
  • Shoulder dislocates,
  • Goblet Squat 3x5 16kg
  • Halos 2x10 (5L/5R) 16kg
Practice - A&A Snatches 2x5 28kg (35mins, HR ave 109, max 131, Cal 276)
These took much longer today, which I put down to my run last night. I felt fresh, so will have to keep an eye on recovery.
I ran out of time to fit in BtP practise this morning, maybe tonight.

Evening: - OS/BtP
 
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